Hello and welcome to this meditation.
I will be sharing a guided practice for mindfulness.
This is a simple practice that can be done any time of day to help you focus your breath,
Become aware of the fluctuations of your inner world.
We will use our breath as a point for focus and concentration as you move through this guided practice.
Release any expectations you may have and fully allow for the process of meditation.
I will begin now by finding a comfortable seat and settle in.
You may rest your hands on your knees facing upward or down.
Now start to notice your breath and take a deep inhale,
Filling the lungs with air and now exhaling the breath,
Completely emptying the lungs.
Inhaling,
Filling the lungs with air.
Now exhaling the breath,
Completely emptying the lungs.
Inhaling,
Filling the lungs with air and now exhaling the breath,
Completely emptying the lungs.
And as you clear the space,
Signaling the body and mind to begin to settle and relax and stay with this sensation as you notice your breathing.
Stay with this awareness of your breath as it moves in and out through the nose.
Keep your focus in this way as you're observing the natural flow state,
Quality and shape of your breath.
Mind will fluctuate,
The fluctuations of the mental state and the subtle rhythms,
The ebbs and flows.
Breath is the anchor.
These states of fluctuation,
Knowledge the states as they fluctuate,
Knowledge that and allow your breath to move you back,
Guide you back to focus.
Focusing right at the nose,
Simply observing the breath and continuing to stay focused at the tip of the nose as the breath moves in and out.
Give space for the process to fluctuate.
Meditation is the process of moving through the states of awareness and allowing the space.
Allow your body and mind to relax a little deeper and you'll find in this deeper space,
You're focusing on the breath,
The tip of the nose.
Mind fluctuates a little less really anchor flow meditation.
Allow the process of fluctuation to move in and out and just observing and acknowledging.
Bring your breath into a deeper and longer shape.
A deeper breath in,
Deeper,
Longer breath out.
And with that deeper and longer breath in and deeper and longer breath out,
You notice the space that you hold,
Relaxed,
Observing,
Giving yourself space to observe the mind without needing to interact with the thoughts,
But just allowing them to be the process that is moving through the states.
And as we near the end of the session,
Notice that shift,
The sense of equanimity.
Now beginning to move back into being aware of your surroundings,
Into being aware of your surroundings,
Taking in the sounds,
The temperature,
Easing your way in.
We practice mindfulness,
We gain insight and awareness through observing our own mind.
Mindfulness transforms our mindset and how we interact with the world around us.
And taking these last few moments to allow this mindfulness practice to integrate and set an intention for yourself and how you would like to lead through the rest of your day.
